The best foods for mass gain. Eat right.
In fact, almost anything can be summed up under weight gain products. Everywhere you can find some very necessary micronutrient that affects something there and, in theory, is able to make your muscles bigger. I want to tell you only about those foods that are really indispensable for muscle growth, and that you MUST include in your diet. Read carefully and memorize. Better yet, bookmark the page.
The best foods for mass gain.
Let's start with protein foods. Protein is the basis, and we must consume it at least 1.5 g per 1 kg. weight. I have already written about which protein is better (I recommend reading it), and I will not dwell on this in detail. I'll just briefly outline the best products and highlights.
This is the TOP. This is the BASIS. This is something your diet cannot exist without. First, eggs have an ideal amino acid composition and are ideal for building muscle tissue. Secondly, egg yolks contain a whole "bouquet" of essential vitamins and minerals. Also, yolks contain high-quality saturated fat and cholesterol (from which testosterone is built). Please do not confuse egg yolk fats with cheap mayonnaise fats. In general, eggs are one of the best foods for gaining muscle mass.
Immediately I will try to answer the question, how many eggs you can per day. This will depend on your diet. If you don't eat anything fat in addition to egg yolks, then you can do 10. That is, you need to count how much fat you eat besides the yolks. On average, you can eat 5 pieces a day (give or take). Of course, we are talking about whole eggs (protein together with yolk). You can eat much more individual egg whites. At least get all the protein you need from them.
The next protein foods for weight gain that I would like to note are cottage cheese and fish (especially fatty varieties rich in omega 3). Cottage cheese is also very well balanced in essential amino acids and has a high absorption rate. Fish is absorbed slightly worse (due to the cell membrane), but it also has a good amino acid composition. In addition, fatty fish (preferably natural, from cold seas) contain omega 3 fatty acids. I know that it is difficult to get good fish, and in some regions it is simply not there. Therefore, omega-3 capsules help. Information about all sports supplements (including omega 3) HERE . Then take a look.
As for, say, chicken breast, its inclusion in the list of the best foods for gaining mass is a moot point. Chicken breast is generally highly idealized. Everyone writes and speaks about her, as she:
Very low in fat and high in protein
Just getting ready
Tastes good (if cooked well)
In principle, these factors make it so popular. It is cheap, low fat and high in protein. If we consider it as a source of some trace elements or vitamins, then you will find little in it. Moreover, in modern chicken. And if you compare it with high-quality cottage cheese or chicken eggs, the breast loses. Therefore, as a source of protein, it is quite suitable, but as a source of some vitamins and microelements, it is unlikely. I am not saying this so that you stop eating breast, but that in addition to breast you eat eggs and cottage cheese in order to get a "bouquet" of vitamins and microelements. But, often, people sit on one chicken breast and eat it all week. You don't need to do this.
As for other types of meat, they can be alternated. Again, different types of meat have a different set of vitamins and minerals. And the more varied your protein menu, the better.
Carbohydrates for muscle gain. Grocery list.
In fact, a lot will depend on both your metabolism and your body type (tendency to be overweight). The higher your tendency to be overweight, the more low-glycemic foods should be present in your diet. The glycemic index (GI) is the rate at which the blood is saturated with glucose from carbohydrate foods eaten. The higher the GI, the faster the product is absorbed.
Thus, if you are inclined to be overweight and easily gain fat mass, then dark-colored cereals are suitable for you. For example, buckwheat, brown or wild rice, pearl barley. These cereals contain fiber, which slows down the absorption of sugars and lowers GI.
If you are a thin person with a fast metabolism, then white rice, pasta, potatoes are suitable for you. These are more high-calorie foods that are absorbed faster and more complete.
But there is one BUT!
In cereals of a dark color, such as buckwheat, there are much more vitamins and trace elements than in white rice, potatoes or pasta. And vitamins and minerals are needed to gain weight. Therefore, you will partly have to alternate your "white" diet. That is, the base is pasta, rice and potatoes, alternating with buckwheat and, for example, brown rice. I think you get the point.
If you have an "average" body type, then just select the proportions of dark and light croup (as well as their number) for yourself. In the following articles, I will describe in more detail how much carbohydrates to eat.
As for the "simpler" carbohydrate foods, here I would single out bananas . They do not cause insulin spikes like simple sugars, and yet they are quite high in carbohydrates. I don't remember a single day when I was gaining muscle mass without eating bananas. An excellent product for gaining weight.
Next, I would like to mention fats. By consuming the foods I have described, you will be consuming both saturated and unsaturated fats in one way or another. But, some "fatty" foods for gaining muscle mass, I would like to note separately: butter, nuts (different, a handful a day), fish oil. They are excellent sources of healthy fats, which are essential for gaining muscle mass.
If we talk about vegetables, then they are also needed, of course. Broccoli, other types of cabbage, leafy greens and all that. But in this article I tried to give more "practical" things that will give you real results.